AO: Dehavilland

Date: 3.7.20

Time: 0530

Q: Swobbles

Pax: Wilson, Nader

Stretch/warmup:

Bad boys

Leg stretch

Quad stretch

Cobra stretch

Mountain climbers x 15 IC

Side straddle hops x 15 IC

The thang:

Pearls on a string

10 total stops

Each stop – lunges x 10 per leg, squats x 10, burpees x 5

Total: 100 lunges per leg, 100 squats, 50 burpees

Bruce Lee ab exercises x 10 IC after stop 5

COT

Prayer

AO: Falcon Hill

Date: 2.20.20

Time: 0530

Q: Swobbles

Pax: Crockett, Stamp, Nader, Goldstar

Stretch/warmup:

Bad boys

Arm circles

Quad stretch

Leg stretch

Side straddle hops x 25 IC

The thang:

Run around track, stop at each light pole (4) and perform exercise, increase by 5 each time

⁃ Merkins x 5/10/15/20

⁃ Squats x 5/10/15/20

⁃ Gas pumps x 5/10/15/20

Bruce Lee’s x 20 IC

⁃ Leg Raises

⁃ LBC’s

⁃ Dying Cockroaches

⁃ American Hammers

⁃ Scissor kicks

⁃ Freddy mercuries

⁃ Heel touches

Side straddle hops x 25 IC

COT

Prayer

AO: Falcon Hill

Date: 2.11.20

Time: 0530

Q: Swobbles

Pax: Cobra, Tails, Goldstar, Nader

Stretch/warmup:

Bad boys

Leg stretch

Quad stretch

Arm circles

Side straddle hops x 20 IC

The thang:

Merkins x 5/10/15

Sky, thigh, ground clap x 5/10/15

Burpees x 5/10/15

Squats x 5/10/15

Run to corner of track and back between 5/10/15 reps

Cool down stretches

COT

Prayer

AO: Falcon Hill

Date: 2.6.20

Time: 0530

Q: Swobbles

PAX: Cobra, Stamp, Bidet

Stretch/warmup:

Bad boys

Overhead bad boys

Leg stretch

Quad stretch

Cobra stretch

Arm circles

The thang:

Roasted pig 🐷 at the parking garage x 2 rounds

Bruce Lee exercises: Flutter kicks/Freddy Mercuries/American Hammers/LBC’s/dying cockroaches/leg lifts/heel touches

In between each and exercise: Merkins x 10 OYO

Round 3 – modified roasted pig 🐷

Teams of 2 – 1 HIM performs an exercise while other HIM runs to mid-garage and performs 10 merkins OYO, then switch until bruce lee’s are complete. Jog lap around parking garage between each round.

COT

Prayer

AO: Falcon Hill

Date: 1.16.20

Time: 0530

Q: Swobbles

Stretch/warmup:

Side straddle hops x 15 IC

Leg stretch across body

Pretzel stretch

Flutter kicks x 15 IC

Bent over arm swings

Bad boys

Side straddle hops x 15 IC

The thang:

Start at light post in parking lot and made our way to the parking lot on the other side of the school. Stop at each light post and perform each exercise x 15 reps. Cycled 3 different exercises there and back, pick up six after each cycle.

On the way to opposite parking lot:

⁃ T-push ups (hand release flyes) x 15

⁃ Jump or air squats x 15

⁃ Gas pumps (abs) x 15

On the way back to start:

⁃ Carolina dry docks x 15

⁃ Jump or air squats x 15

⁃ Leg lifts x 15

Finish with burpees x 10.

COT

Prayer

PAX: Stamp, Zebra, Goldstar, Swobbles

AO: Dehavilland

Date: 1.11.20

Time: 0700

Q: Swobbles

Stretch/warmup:

Bad boys

Quad stretch

Arm circles

Torso twists

Side straddle hops x 20 IC

The thang:

Mosey to dock

Merkins x 20

Squats x 20

Burpees x 10

Flutter kicks x 20 IC

Scissor kicks x 20 IC

Plank jacks x 10 IC

Side straddle hops x 20 IC

Mosey to memorial and repeat (subbed mountain climbers for plank jacks)

Mosey to softball fields (contains 4 way intersection between them)

Perform exercise at each stop

Merkins x 15

Squats x 15

Side straddle hops x 15

Windmills x 15

First round – Every time you cross the middle, perform burpees x 5

Second round, no burpees

COT

Prayer

PAX: Phone Home, Calvin, Crockett, Zebra, Nader, Wilson, Swobbles

AO: Falcon Hill

Date: 1.9.20

Time: 0530

Q: Swobbles

Stretch/warmup:

Bad boys

Overhead bad boys

Side straddle hops x 15 IC

Quad stretch

Leg stretch

Side straddle hops x 15 IC

Cotton pickers x 15 IC

The thang:

Mosey to blocks

Team up on track

Partner 1 runs to light post and back

Partner 2 performs exercise until partner 1 returns

6 total rounds for each exercise, 3 per partner

Exercise 1 – block swings

Exercise 2 – merkins

Exercise 3 – block squats

Exercise 4 – flutter/scissor kicks (other partner carries block)

COT

Prayer

PAX: Goldstar, Pavoratti, Burt Macklin FBI, Ant Hill, Stamp, Swobbles

AO: Falcon Hill

Date: 12.31.19

Time: 0530

Q: Swobbles

Stretch/warmup:

Stretch OYO

Side straddle hops x 15 IC

Mountain climbers x 15 IC

Imperial walkers x 15 IC

Mosey to Blocks

The thang:

20/20 block exercises

Block squats x 20 IC

Block press x 20 IC

Block merkins x 20 IC

Block curls x 20 IC

Mosey to playground

20/20 ab exercises

Push-throughs x 20 IC

Sideways scissor kicks x 20 IC

American hammers x 20 IC

LBC’s x 20 IC

Mosey back to blocks

3 rounds total

Mosey back to flag

One last shout out to 2019

Side straddle hops x 20

Burpees x 19

COT

Prayer

PAX: Goldstar, Cobra, Swobbles

AO: Falcon Hill

Date: 12.17.19

Time: 0530

Q: Swobbles

Stretch/warmup:

Bad boys

Arm kettle swings

Torso twists

Arm circles

Quad stretch

Side straddle hops x 15 IC

The thang:

Mosey to hill

10 Merkins at bottom, run up hill, 10 Merkins at top x 2 rounds

10 Squats at bottom, run up hill, 10 Squats at top x 2 rounds

5 Burpees at bottom, run up hill, 5 Burpees at top x 1 round

Mosey to Blocks

Block press x 10

Block curls x 10

Block squats x 10

X 3 rounds

COT

Prayer

PAX: Cobra, Crockett, Swobbles

AO: Falcon Hill

Date: 12.12.19

Time: 0530

Q: Swobbles

Stretch/warmup:

Bad boys

Overhead bad boys

Arm circles

Cobra stretch

Child’s pose

Quad stretch

Leg stretch

Cotton pickers x 15 in cadence

Side straddle hops x 15 in cadence

Mountain climbers x 15 OYO

The thang:

Run to each light post and increase reps + 5 at each (except burpees + 2)

Merkins x 5, 10, 15, 20, 25

Squats x 5, 10, 15, 20, 25

Flutter kicks x 5, 10, 15, 20, 25

Burpees x 2, 4, 6, 8, 10 and 1 at each pole on the way back

COT

Prayer

PAX: Zebra, Goldstar, Tails, Stamp, Crockett, Swobbles